If you want to take part in a running race or other races, you should have a low-fat and high-carbohydrate meal two or three hours before the race. Eat familiar and digestible food. Fruit, yogurt, bagels or a bowl of cereal are all good choices.
If there is food in the stomach during exercise, blood will flow from the digestive tract to the muscles during exercise, leading to stomach cramps and stagflation. If you exercise on an empty stomach in the morning, you should have enough energy stored the day before to keep exercising for 60 to 90 minutes. If you find it inconvenient to have breakfast before exercise in the morning, you can eat some carbohydrate-rich snacks before going to bed the night before.
If you exercise later in the day, and it has been more than 4 hours since your last meal, you should eat some snacks 45 to 60 minutes before you start exercising. Food choices and preferences may be different, depending on the time, amount and intensity of exercise.
Foods you can eat before fitness are:
1, banana: bananas are rich in carbohydrates that can take effect quickly, and the supply of potassium can maintain muscle and nerve functions. If you want to quickly supplement protein at the same time, you can add a little peanut butter.
2. Oats: Oats contain fiber, which helps to release carbohydrates into the blood. Fiber can make you feel full. You can also add some fruit slices to add some flavor.
3, avocado: avocado can be eaten directly. Squeezing some lemon juice on avocados is a very good pre-exercise snack. Its healthy fat is not only the fuel for exercise, but also good for your eyes, skin and heart in the long run.
4. Whole wheat bread: Whole wheat bread slices are the best source of carbohydrates. Of course, it can go with almost any kind of food. Protein can be supplemented by adding any honey, jam or sliced boiled eggs.
5, dried fruit: very suitable for eating on the road, this small snack can explode huge energy. Healthy protein and oil in dried fruits can quickly increase energy and drive away fatigue. But remember, nuts are high in fat, which means they take longer to digest. Eating too much will make you feel as dull as a lack of sleep. Therefore, it is enough to eat a few, but you can't open them.
Extended data:
Diet items that should be paid attention to during fitness:
1, Key Carbohydrate: Carbohydrate is the priority fuel source prepared by human body for physical activities, and it is also an essential part of athletes' training plan. Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the supplement of muscle fuel after exercise.
2, efficient hydrating drinks: to get good exercise effect, drinks are essential. During high-intensity activities, the fluid in the body decreases, which will increase the possibility of heatstroke spasm, heatstroke failure or heatstroke. Drink drinks before, during and after exercise as part of your exercise plan.
Water, sports drinks, fruits, vegetable juice or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competition.
People's Network-You can eat these foods before exercise.